Weight Loss

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff.

To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts.

The Best Diet Plan for Weight Loss – Men and Women

No single food provides all the calories and nutrients that the body needs to stay healthy.

That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1500 Calorie Weight Loss Diet Chart Plan for Men and Women

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

• After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
• Next, have a roti with dal and gajar matar sabzi for lunch.
• Follow that up with dal and lauki sabzi along with a roti for dinner.

Day 1	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Oats Porridge in Skimmed Milk (1 bowl)   Mixed Nuts (25 grams)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Dal(1 katori)Gajar Matar Sabzi (1 katori)   Roti (1 roti/chapati)
4:00 PM	Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM	Tea with Less Sugar and Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Dal (1 katori) Lauki Sabzi (1 katori)   Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 2

• On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
• For lunch, have half a katori of methi rice along with lentil curry.
• Next, end your day with sautéed vegetables and green chutney.

Day 2	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PM	Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM	Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)   Green Chutney (2 tablespoon)

Weight Loss Diet Plan Chart  – Day 3

• Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
• In the afternoon, have sauteed vegetables along with paneer and some green chutney.
• Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.

Day 3	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)   Green Chutney (2 tablespoon)
4:00 PM	Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PM	Tea with Less Sugar and Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 4

• Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
• Follow that up with Moong Dal, Bhindi Sabzi, and roti.
• Complete the day’s food intake with steamed rice and palak chole.

Day 4	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Fruit and Nuts Yogurt Smoothie (0.75 glass)   Egg Omelette (1 serve(one egg))
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)   Roti (1 roti/chapati)
4:00 PM	Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PM	Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 5

• Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
• Eat a missi roti with low fat paneer curry in the afternoon.
• End the day with roti, curd and aloo baingan tamatar ki sabzi.

Day 5	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Skimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)
4:00 PM	Papaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PM	Tea with Less Sugar and Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)   Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 6

• On Day 6, have idli with sambar for breakfast
• For lunch, roti with curd and aloo baingan tamatar ki sabzi
• To end Day 6, eat green gram with roti and bhindi sabzi

Day 6	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Mixed Sambar (1 bowl) Idli (2 idli)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)   Roti (1 roti/chapati)
4:00 PM	Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM	Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)   Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 7

• On the seventh day, start with besan chilla and green garlic chutney.
• Have steamed rice and palak chole for lunch.
• End the week on a healthy note with low fat paneer curry and missi roti.

Day 7	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 katori)
2:10 PM	Palak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PM	Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM	Tea with Less Sugar and Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 katori)
9:00 PM	Low Fat Paneer Curry (1 katori) Missi Roti (1 roti)

Balanced Diet Plans for Weight Loss – Men and Women

While creating a diet chart, it is important to make sure, that the food you eat is balanced and also you receive all the required nutrients for your body. Thus, make sure that you include the following nutrients in your diet plan:

1. Carbohydrates Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs.

For example, simple carbs, such as bread, biscuit, white rice, and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs.

This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control. Brown rice, Oats and millets such as ragi Jowar and Bajra are all good complex carb choices.

2. Proteins Diet Plan

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin, as well as to pump your blood. Hence, a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole pulses (rajma, chole, lobhia green gram), paneer, chana, milk, leafy greens, eggs, white meat, or sprouts. Having one helping of protein with every meal is essential.

3. Fats Diet Plan

Fats, a food group with a negative reputation, is necessary for the body because they produce hormones, store vitamins, and offer energy.

Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids. Hence, as per research having a healthy approach to your fat diet plan will be beneficial. 

For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But,  you must avoid trans fats at all costs found in fried snacks and baked items.

4. Vitamins and Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production.

Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan with its healthier alternatives.